Choose Tiny Changes for Big Impact: Day 4 of the Uncover You Challenge
- Lexie Loman
- Nov 25, 2025
- 4 min read
By Lexie Loman, Licensed Therapist & Founder of Lighthouse Mental Wellness
Listen to the podcast: Thinking Out Loud
High-achieving women in your 30s: Ever plan a big change—like a new routine—only to lose steam in days? You’re not alone. I’m Lexie Loman, licensed therapist with 13 years in mental health. In Episode 4 of Thinking Out Loud, we explore Day 4 of the FREE 5-Day Uncover You Challenge to choose tiny, achievable changes that create ripples of impact—without overwhelm. Stop checking boxes and start now!
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Why Big Changes Fail
You didn’t become overwhelmed overnight, so you won’t transform overnight. Episode 4 explains why 70% of people fail by trying too much at once—jamming workouts, journaling, and meditation into a packed schedule. I’ve been there, chasing endless to-dos with no joy. The secret? Tiny changes you stick to, building a life that’s truly yours.
A Look Into My Life: From Box-Checking to Joyful Wins
I used to have the longest self-care to-do list—yoga, journaling, workouts, meditation, therapy, all meticulously planned. I was checking boxes, doing "all the things," but felt zero joy, just exhaustion. As a wife, stepmom, and therapist, I shifted to tiny, meaningful moments, like pausing for a moment of gratitude, focusing on what lights me up or shifting around my house chore schedule and doing laundry before work instead of after work to give me more energy and time to spend with the family post-work. Science says small habits trigger dopamine, reinforcing consistency.
What’s your tiny win? A 5-minute stretch? One journal sentence? Start small to spark joy.
3 Pro Tips to Choose Your Change Wisely
1. Embrace the Tiniest Change
Pick something so small you can’t fail:
Box-Checking: Swap one to-do for a joyful act (e.g., 2-minute dance break).
Morning Routine: Set your alarm 5 minutes earlier.
Sleep Issues: Write one to-do before bed to quiet thoughts.
Why? Small shifts avoid overwhelm, creating ripples toward big goals.
2. Be Consistent
New habits take 400 repetitions to stick, per neuroscience. Old habits (like endless box-checking) are ingrained from thousands of repetitions. Show up daily for 3 weeks to 3 months to rewire your brain.
Example: Want to stop over-scheduling? Drop one non-essential task daily—no commitment yet.
3. Stay Mindful
You’ll slip—add a to-do, miss a day. That’s okay. Use mindfulness (nonjudgmental awareness) to notice:
"I added another task again."
Ask: What triggered it? Adjust (e.g., set a reminder to prioritize).
Get back to it without self-criticism.
Your Day 4 Action Plan: Pick & Track Your Tiny Change
Choose Your Change (5 Minutes):
Reflect on Day 3 patterns (e.g., box-checking drains joy).
Pick the tiniest change: e.g., "Replace one to-do with a 2-minute pause."
Write: How will this help? What might backfire? List smaller steps if needed.
Practice & Stay Mindful (Daily):
Try your change daily.
Notice: Is it working? Too big? Fun enough?
Example: "Swapping a to-do for a pause feels lighter but I forgot twice—adding a reminder."
Record (2–3 Minutes):
Journal: Wins, slips, impact.
Example: "Pausing instead of adding tasks boosted my mood, but I need a noon alert."
Pro Tip: Use a notebook or app (e.g., How We Feel) to track daily for dopamine hits.
Monday Motivation Quote
"I know you want to instantly arrive at your destination of who you want to be, where you want to be, what kind of habits or routines or versions of yourself that you're trying to set up, but you have to remember that you didn't get here overnight. You're not going to become the person you want to be overnight. It's going to take work. It's going to take time and that's going to require tiny changes."– Lexie Loman, Thinking Out Loud Episode 4
Affirmation: "I am building my dream life, one joyful step at a time."
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Day 5 Awaits—Get the Full Challenge FREE
Day 1: Pinpoint Your One Thing
Day 2: Break Rumination
Day 3: Uncover Autopilot Patterns
Day 4: Choose Tiny Changes ← YOU ARE HERE
Day 5: Cultivate Growth Mindset
Join Now | Comment "UNCOVER" for instant access
Reignite Your Spark
I help high-achieving women in their 30s ditch box-checking and burnout to live with purpose and joy.
FREE Discovery Call: Join my 16-week Reignite Masterclass (50% off for November founding members). DM "REIGNITE" on Instagram (@lighthouseokc).
Books: Gremlins & Goats, Versions of Me, Thrive Workbook Series at lighthouseokc.com/resources.
Connect: @lighthouseokc (IG) | Lighthouse Mental Wellness (FB) | Lead A Life You Love Group
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